Self-monitoring worksheet
Weekly Mood Tracking Chart
A simple daily log of mood, sleep, energy, and context — self-monitoring that helps both client and clinician see patterns a single appointment can miss.
Name or initialsDate
How to use this worksheet
Fill in one row a day, ideally around the same time. Rate your mood and energy from 0 (lowest) to 10 (highest), note hours of sleep, tick whether you took any prescribed medication, and jot anything that stood out — a stressor, a win, a symptom. Bring the completed sheet to your next appointment.
Rating guide
0–3 — low / struggling
4–6 — okay / mixed
7–10 — good / stable
This week
Date / day
Mood 0–10
Sleep (hrs)
Energy 0–10
Meds ✓
Notes, triggers, context
Patterns I noticed this week
Anything that seems linked to better or worse days — sleep, people, places, substances, routines?
What helped
Coping strategies, activities, or supports that made a difference — worth doing more of.
To raise with my clinician
Questions or changes to discuss at the next appointment.